How to have a healthy pregnancy if you’re overweight

February 12, 2015

How to have a healthy pregnancy if you’re overweight: Pregnancy and other Factors of overweight

How to have a healthy pregnancy if you’re overweight. Some simple and light exercise will be necessary.

It is the joy of every woman to be a mother some day and that is the common denominator across the board. If you ask me whether I’ am in agreement with this then the answer is an absolute yes. Having children and seeing them grow to become useful people in the society is like music that soothes the heart. Having babies in the natural way will necessitate that a woman will have to nurse the pregnancy for nine months before delivery. I am aware that you are aware of this. However what I want to address in this article is “how to have a healthy pregnancy if you’re overweight”. Have I got your attention? If yes then keep reading and find more from the experts at AWAREmed Health and Wellness Resource Center under the leadership of Doctor Dalal Akoury’s care. Being obese and pregnant at the same time can be very disturbing psychologically. This must not be the case if you can schedule for an appointment with doctor Akoury an experienced weight loss professional of over two decades of medical practice. She will be able to evaluate your individual situation and ensure that all your concerns about your weight and pregnancy are addressed. Now let us make effort to understanding further how to have a healthy pregnancy if you’re overweight by answering these questions.

How to have a healthy pregnancy if you’re overweight: How will my weight affect you and your baby?

Actually it is not automatic that when you are obese or overweight then you will have complications during pregnancy. This is not true since overweight women can still enjoy a healthy pregnancy even when overweight. It must be noted that while being overweight might bring with it several complication in this situation, it is not always automatic. As a matter of fact you can still nurse the whole pregnancy period to delivery without any effect at all. However, like I have indicated being weightier, with a raised body mass index (BMI) does make it more likely that you’ll be affected by certain complications. You may not experience any of these complications, but it’s helpful to be aware of them, just in case. This is very important because health care providers are not quite certain of the exact reasons as to why being overweight can make a difference to how well your pregnancy goes. This is so because being overweight is characterized by several factors that can influence your health including once age, family history, lifestyle, and ethnic background. A single condition or even all of them can play their part. However, this will not erode the fact that the higher your BMI is, the greater the risk of having a complication during pregnancy. It will therefore be very important that for us to appreciate how to have a healthy pregnancy if you’re overweight we must understand some of the most common pregnancy complications associated with being overweight or obese. Such complications may include the following:

Gestational diabetes
High blood pressure (gestational hypertension)
Pre-eclampsia, which happens when there’s a problem with the placenta
Your labour starting too soon

Besides that, being overweight may also prolong the pregnancy period and you may deliver past the recommended time. When this happens then chances are that your labour will be induced. Therefore if you were to deliver a baby at a BMI of 30 or more, then you’re likely to go through the following in the process:

An assisted birth (with forceps or ventouse)
A caesarean section
Increased or heavy bleeding after birth (postpartum haemorrhage or PPH)
A wound infection if you give birth by caesarean section
A blood clot in a deep vein in your leg (deep vein thrombosis or DVT) or in your lung (pulmonary embolism or PE)
Increased time spent in hospital due to complications

How to have a healthy pregnancy if you’re overweight: What can I do to have a healthy pregnancy?

The good news is that doctor Akoury will take you through a few simple steps which will help to protect your baby’s wellbeing. The following steps are beneficial:

Eating healthily
Exercising regularly
Sticking to weight-loss program

These are very useful guidelines and are the best options available to help you reduce the possibilities of developing complications. There is no evidence that dieting to lose weight while you’re pregnant is a good idea when it comes to answering the question “how to have a healthy pregnancy if you’re overweight?” on the other hand in certain cases, dieting may be harmful to your baby. If you’re suffering from nausea and vomiting in the early weeks of your pregnancy, then it can be hard to enjoy a well-balanced diet. In such cases ensure that you drink plenty of water, and try to eat small, nutritious meals often.

How to have a healthy pregnancy if you’re overweight: Exercise

Regular exercise during pregnancy is a great way of helping your body to cope with pregnancy and prepare for the delivery. This is one of the most effective ways of managing your weight, particularly if you combine it with a healthy diet. This can in turn lower your risk of giving birth to a large baby. However, if you weren’t exercising prior to pregnancy, this isn’t the time to start a vigorous new regime. As long as you get the go-ahead from your midwife or doctor, you can do mild to moderate exercise. This will go a long way into unlocking the riddle of how to have a healthy pregnancy if you’re overweight. Alongside that choose low-impact activities like brisk walking or swimming. Keep workout sessions short, increase them gradually, and stay hydrated by drinking plenty of water. Finally talk to your doctor about your feelings about the whole situation. You may have a history of high blood pressure, or have diabetes. Or you may have a family history of large babies. Remember that the discloser of these facts will only make the experts to help you deliver a healthy baby.

How to have a healthy pregnancy if you’re overweight: Pregnancy and other Factors of overweight

The connection between Stresses and losing weight

February 10, 2015

The connection between Stresses and losing weight: Water and Stress Reduction

The connection between Stresses and losing weight is one point we can not wish away.

If there is one thing we really have to acknowledge in our lives, it is the daily presence of stress. We cannot shy away from this reality that being stressful is a daily occurrence in everyone’s life. Ordinarily a bit of stress every now and again is normal, however living with continual stress can have a major impact on your health, well-being and weigh more so when it is all about chronic stress. Stress normally adversely affects your weight. Wait a minute I don’t mean to scare you, worry less because short-term stresses are normal and usually help us lose weight anyway. However the problem comes when the short term turn into long term stresses, such as a negative job or relationship problems these can escalate your weight from the ground up. Therefore we want to take some time and try to understand the connection between stresses and losing weight. Being overweight and being stressful are two major elements that affect lives quite negatively. If there is any connection between the two then we must find solutions to this problem emanating from the connection.

The connection between Stresses and losing weight: Cortisol connection

One of the things that stress does is release stress hormones cortisol and neuropeptide Y. remember that cortisol acts directly on your fat deposits, causing you to gain fat around the belly. When we experience stress our adrenal glands trigger the fight or flight response, which sends messages to the cortisol receptors in our abdomen. This is like a red alert for the body and all functions are put on standby to prepare for danger: fat is then stored around our abdomen to ensure there’s enough food in case of famine or another life-threatening situation. Did you get that? Now when it comes to the cravings we experience when stressed, it is these hormones working. It must be noted that cortisol influences certain addictive behaviors and by so doing necessitating the desire for high-fat and high-sugar foods more attractive and luring. Besides that cortisol will also acts on the hypothalamus in your brain to trigger your level of hunger thereby propelling you to eat heavily when stressed. You can now begin to understand the connection between stresses and losing weight. Nevertheless while our lineages had a clearly defined beginning and end to their stressful periods, many of us don’t, and that is why our bodies can react in such an extreme manner. Some of us are living in a constant state of stress and our bodies just aren’t coping.

The connection between Stresses and losing weight: Water and Stress Reduction

When I first made this comment “sipping stress away” the question which followed was, what’s the link between water and stress reduction? And the response was equally easy, simply “drink a glass of water”. Therefore if you’re looking for a simple way to relax from your stress-filled life, the solution lies in drinking water. How is this possible doctor Akoury explains? The association between water and stress reduction is actually well illustrated. Take for instance all human organs, including our brains, need water to function correctly. If you’re dehydrated, your body isn’t running well and that can trigger stress. Studies have shown that being just half a liter dehydrated can increase your cortisol levels which are stress hormones. Remember that when your body is well hydrated the stress levels are minimized. And the opposite of this is also true that when you don’t give your body the fluids it needs, you’re inviting stress in your body and the body is going to react to it (stress). That doesn’t mean that drinking plenty of water throughout the day will magically cause your stressors (money problems, your kids’ troubles at school, and your deadlines at work) to disappear that is not so. But if you’re already stressed by coping with all of these things, you don’t need the additional stress of dehydration to add to your burden. Simply drink water and save yourself this additional burden of stress. Remember that failing to drink water is likely to cause you more stress because your heart rate is up and you’re breathing more heavily which then result in losing more fluid. And during times of stress, you’re more likely to forget to drink and eat well.

The connection between Stresses and losing weight: Stress and Dehydration

Stress can cause dehydration, and dehydration can cause stress. This is a vicious cycle we must break by all means. You can break it by building more water consumption into your day. Stress can result in many of the same responses as dehydration increased heart rate, nausea, fatigue, headache so if you can remain hydrated you can reduce the magnitude of the physiological responses we have to stress.

The connection between Stresses and losing weight: How do you know if you’re dehydrated?

First, are you thirsty? If you are, you’re already dehydrated. Second, take a look at the bowl the next time you go to the bathroom. If the urine is dark in color and has a pungent smell, you’re dehydrated. The darker the urine and the stronger the smell, the more dehydrated you are. Does that communicate something to you?

The connection between Stresses and losing weight: Tips for Drinking Enough Water Each Day

How can you build more water consumption into your day? Try these tips:

Carry an insulated sports bottle with you and fill it up periodically.
Keep a glass of water on your desk at work.
Keep another glass next to your bed. Many of us wake up dehydrated first thing in the morning.
Switch one glass of soda or cup of coffee for a glass of water.
Drink small amounts of water throughout the day. Six glasses all at once isn’t good for you!

Finally if there are certain places and times in your life when you know you’re under extra stress say at work, at carpool pickup or during a particular class ensure that you have a bottle of water with you to sip during those high-stress times. Now that you know of the connection between stresses and losing weight, you don’t need to strain much. The simplest solution is drinking of water. You can do this for yourself. However if your condition is wanting and you think that an extra effort is needed, then you can schedule for an appointment with the experts at AWAREmed Health and Wellness Resource Center under the able leadership of Doctor Akoury’s care. On receipt of your case doctor Akoury will carry out an evaluation before putting you on the right treatment that will leave you lighter, hydrated and full of life again.

The connection between Stresses and losing weight: Water and Stress Reduction

Importance of Family meals and mindful eating

February 6, 2015

Importance of Family meals and mindful eating: why do they matter?

Importance of Family meals and mindful eating is one of the best ways of training children to adapt on healthy feeding habits.

Have you heard the wise saying that a family that eats together stays together? This is a virtue which is losing popularity in this time and age. Because of various reasons getting the whole family to sit down on around table for a meal can be very difficult sometimes next to impossible owing to the various activities like engagement in sport practice, working late to meet certain tight deadlines and homework taking up most of your evening hours. This culture has made many family members living in one house to take their meals at whatever time best suits them. Even though this may be fine to others it may not really impact positively to the children and even grownups who are struggling with certain health conditions relating to weight gain. Some studies have established that families who eat together have demonstrated positive outcomes when it comes to health, family relationships and social development. As we progress in this discussion, we are going to look at the importance of family meals and mindful eating in relation to keeping a healthy family.

According to the experts at AWAREmed Health and Wellness Resource Center, it is the family meal time where children learn manners and healthy feeding habits share and interact freely with their parents; discuss what’s happening in their lives and experiences in new food stuff. It is important to note that it is not only about meal times but it includes even the preparation of food and the table setting process. The family involvement in all these roles will go a long way in shaping the mindset and feelings about the food taken. Doctor Akoury says that it is at the dinner table where your commitment to modeling your children is demonstrated. When you don’t eat together you may not be able to cultivate that culture of healthy feeding habits in your children. The consequences of this is not just about being obese but includes all the futility that comes with being overweight and obese. I encourage you to take the meal time at a family level seriously and be a role model for your children.

Importance of Family meals and mindful eating: Social changes affecting family meal times

Increased working hours and work load in places of work
The increase in population of people living alone
Number of women (particularly mothers) in office employment
Number of single parent households and/or family displacement
Use of technological gadgets in the household
The portion of income we spend on food and drink away from the home

Importance of Family meals and mindful eating: Benefits associated with frequent family meal times

Improved relationships between family members
Increased intake of healthy foods and healthier eating habits
Increased understanding of social behaviors
Improved speech for children
Better mental health outcomes
Decreased risk of children taking up smoking, drugs or having problems with the law.

Importance of Family meals and mindful eating: What you can do

If you’re not already eating together regularly, aim to do so just one night a week for a start.
If dinnertime is too hard to get everyone together, try to have a special family breakfast on the weekends or a family lunch.
During the week, don’t worry if everyone can make it. Sit with whoever is at home to enjoy a meal.
Ignore all phones, turn off the TV and ban texting at the table.
At a loss for conversation? Ask each family member to share one good thing and one bad thing that happened during their day.
Take turns talking so no one is left out. Use an egg timer for little kids if they tend to ramble!
Get your children involved in the meal preparation. Older kids can take charge of the whole meal, while younger ones can help set the table.

Importance of Family meals and mindful eating: Mindful eating

It is not uncommon these days to be constantly grazing on food without taking time to enjoy a full meal this is certainly not mindful eating. Often pre-packaged, these convenience foods are high in nutrients linked to increased risk of diet related diseases. And because many of us are poor in keeping time majority of us are eating hurriedly or in front of our computers surprisingly, such feedings are often not propelled by hunger. Instead, we should be choosing to eat mindfully; bringing our attention and focus to the present moment. Practicing mindful eating can help to bring back an appreciation and enjoyment of food.

Sit at the dinner table for your meal – It’s important to pay attention while eating, rather than grazing mindlessly. Put the phone down, log off your computer, turn off the TV and enjoy your food. That way, you’ll be less likely to overeat. Take the time to talk to family members about their lives and have a conversation. A meal should be a positive and enjoyable time for all. This way you will be avoiding certain health conditions associated with over eating.

Rate your hunger level – If your child says they’re hungry, ask them to rate their hunger level on a scale of 1-10 with one being very hungry, 5 being satisfied and 10 being so full that they feel sick. Do this throughout the meal and if they are not hungry, don’t force them to eat a whole meal. If your child is hungry, they will keep eating. Encourage them to stop eating once they rate their hunger as 5 and not to keep eating until they reach level 10.

Let kids serve themselves – If your child is old enough, allow them to serve themselves how much they would like to eat. While you can provide guidance so that they have enough veggies on their plate, allow them to decide how much will fill them up.

Encourage slow eating – Set the pace for the meal by eating slowly yourself. Take time to chew food properly and put your cutlery down before each mouthful. Aim to take at least 20 to 30 minutes to finish eating your meal. Make this a rule so your children know they will be sitting there for 30 minutes so they might as well eat their food slowly instead of rushing off to see what’s on TV or check their phones.

Discuss the food – At the dinner table, discuss how much you like or dislike a certain food. Ask your child to describe the taste or texture and if they don’t like it, encourage them to explain why that’s the case.

Make nutritious snacks easy to access – By having fruits in bowls on your kitchen bench or vegetable sticks cut up and in the fridge, your child is more likely to eat these foods. Stock your pantry and fridge with nutritious snacks.

Importance of Family meals and mindful eating: why do they matter?

Remedies for Children fussy eating and Hydration

February 6, 2015

Remedies for Children fussy eating and Hydration: The Risk of Children being Underweight

Remedies for Children fussy eating and Hydration. this should be the concern for all parents if we are to bring up healthy children

We have been discussing issues touching on weight again and obesity for some time now. All that we have said are actually very useful if we desire to remain in good health. In this article however, we want to change the flow of weight gain and look at the direct opposite. In other words when children grow they tend to respond to the environment differently. Many children up on reaching a given age may without notice show signs of dislike for food. In fact statistics has it that four out of five parents are very concern about the feeding habits of their children. Ordinarily it is not very usual for a child to like a given food today and wake up tomorrow disliking the same. Nonetheless children often rejects taste of certain food mainly because of behavioral issues, the child had eaten somewhere or just being honest that particular food is not their favorite. Whichever the child’s reason, food is very important in the general growth and development of our children. To avoid instances where instead of dealing with obesity, we are going to deal with instance of underweight, we want to address the issues surrounding the possible remedies for children fussy eating and hydration. Doctor Dalal Akoury is speaking to us about the possible working ways through which we can address this concern. While it may be true that a child who refuses food may be trying to assert independence to see how you will react, this kind of behavior must be dealt with professionally less we end up with health conditions which are associated to underweight. Doctor Akoury shares the following heath tips to help you keep fit and healthy.

Remedies for Children fussy eating and Hydration: Here are some tips to cope with fussy eating behaviors

To ensure that your child feeds well, it is very important that everyone who feeds your child agrees on how to deal with your child’s requests and refusals. For instance, you may opt for a 20 minute time limit on mealtimes to prevent them dragging on, or you may decide that any requests for a different meal will be not met. The same guidelines should also be adopted by those who help your child at mealtimes so it’s persistently reinforced.

Staying composed in dealing with your child’s food fussiness is very ideal. The more fuss that is made in return and the more emotional you get, the more charged meal time will become and your child will realize their behavior is getting the attention they desire. By remaining calm, you will help to diffuse the situation and your child will realize their behavior isn’t getting them any extra attention.

As the children grow up to teenage shift the plan a bit and serve them equal portions as the rest of the family. Remember that it’s best to avoid getting stuck in the habit of taking special requests.

Spending some time with your children while eating can be very splendid in many ways. Therefore it is important to make meal times a happy time for the family. Noting that when it becomes stressful the child may not enjoy it and neither will you do.

Be consistent even if the child rejects certain food stuff. Ordinarily children will take up to ten trials before they can start enjoying the new food.

A little trick can work well for you when introducing new menu. Do this when the child is hungry, at this time it is possible that they will make effort to eat something new on an empty stomach.

Remain firm and do not offer a replacement food if what you offer is rejected. However when the child is sick don’t starve the child because they won’t starve themselves either.

Remedies for Children fussy eating and Hydration: Children & hydration

Having looked at certain reasons why children may refuse to eat and what needs to be done. We want to look at another segment that can cause real health problems if not addressed in children. Water is life for real and the human body is 70% water. This priceless commodity has many important functions in the body, including;

Regulating your body’s temperature
Digesting food and
Excreting waste

Your body loses water throughout the day when you sweat, breathe and urinate. These lose needs to be replaced from time to time to prevent you from becoming dehydrated. Did you know that children are at a greater risk of dehydration than adults? This is because in relation to their size, children have a larger proportion of their skin available to lose sweat and be exposed to heat. Additionally, children don’t always recognize that they’re thirsty, and if they’re not encouraged and reminded may forget to drink. Luckily, there are a few ways to tell if your child is hydrated. Remember that a dehydrated child will most likely suffer the consequences associated with weight health conditions.

Remedies for Children fussy eating and Hydration: How do I know if my child is hydrated?

Frequent bathroom breaks or wet nappies are the easiest way to tell if your child is hydrated. You can also look out for these common symptoms of dehydration:

Headaches
Poor concentration
Thirst
Cracked lips
Dry mouth
Constipation
Lethargy
Dark urine

Remedies for Children fussy eating and Hydration: How much water does my child need?

Like I had mention water is life, therefore the amount your child needs will depend on their age, size and level of activity. For children under 8 years of age, at least 4-6 glasses of water are recommended. For children older than 8 years of age a minimum of 6-8 glasses is recommended.

If your child is playing sports or is very active they will need extra fluid, see our section on hydration for active kids. Kids will also need more fluid on hot days or when unwell.

Remedies for Children fussy eating and Hydration: Tips to help your kids stay hydrated!

Pack a water bottle for school and when you go out. Try a frozen water bottle in summer.
Encourage your child to drink water before, after and during physical activity
Always offer water with meals and snacks
Encourage your child to drink water, even if they don’t like it!

Remedies for Children fussy eating and Hydration: Tips for kids who don’t like water

Try adding slices of fruits such as lemon or orange to water, for variety and flavor.
Let your kids choose their own drink bottle or serve water in colorful glasses or jugs.
Be a role model! Make a point of drinking water with your kids.
Experiment with temperature; try having a jug of water in the fridge, adding ice-cubes, or even warm water in winter.

Water is the best choice to keep your kids hydrated throughout the day. It contains no extra energy and can quench your thirst. Other fluids such as milk, juice and sweetened drinks can also contribute to your child’s fluid intake. Remember to schedule for an appointment with doctor Akoury for professional input in case of underweight or overweight in your children as a result of their feeding habits.

Remedies for Children fussy eating and Hydration: The Risk of Children being Underweight

Influencing positive eating behaviors in our Children

February 5, 2015

Influencing positive eating behaviors in our Children: Healthy Lifestyle begins with you

Influencing positive eating behaviors in our Children at that tender age will go along way in breaking the circle of overweight and obesity in generations to come.

We are at it again and so long as we are not adequately addressing the root cause the vicious circle will continue. It is our desire that by giving you this useful health information we will be making progress to breaking the vicious circle of gaining from one generation to another. The wise says teach a child the way they should go and when they grow up they will not depart from it. I totally agree with this because I vividly remember all those things I was taught while I was still a little child and for sure I am reaping the benefits of following them. In my childhood, my parents were very keen on our health and they made all the effort towards influencing positive eating behaviors in us their children. Because of that today we are healthy and impacting the same on our children their grandchildren. I am trying to address the vicious circle of weight gain that is passed on from one generation to another. You and I have a duty to make that little contribution in stopping this by teaching our children positive eating behaviors during childhood. When successfully done, this will set them growing up in total practice of healthy eating habits for life. Remember that increasing a positive relationship with food as well as a balanced approach to eating can lead to better health outcomes in the long run not just for you but for the many generations to come.

Influencing positive eating behaviors in our Children: Indicators to childhood obesity

It is very disturbing that these days the statistics of obese children is increasing everyday across the globe. Doctor Dalal Akoury is today a testimony of what influencing positive eating behaviors in our children can do. Why must we allow our children to be part of that statistics? What joy is there in your children being classified as overweight or obese? This doesn’t just happen but it is the direct result of a number of behaviors including the following:

Rigorous consumption of foods that are rich in added fat, sugar and salt, especially fried potatoes, sugar-sweetened soft drinks, ice cream, cordials, meat pies and margarine.
Dislike or low consumption of fruit and vegetables.
Consumption of junk foods being purchased away from the home (e.g. take away).
Evening meals being eaten in front of the television.
Too much of screen time (iPads, TV, computers).
A decrease in the amount of incidental activity such as walking to and from school.
A drop in outdoor playtime.

Influencing positive eating behaviors in our Children: What can parents do?

The biggest mistake parents often do is to underestimate their role in the development of healthy eating habits says doctor Akoury. Take this seriously that speaking confidently and positively to your children about healthy foods and role modeling balanced eating is the first step in helping kids develop a healthy relationship with food. It goes without saying that actions speak louder than words. Children watch, they listen and learn through what they see, and then follow what they have observed. What does that communicate to you? It is simple set your children up for life by being a positive role model and creates healthy habits from the start and it all begins with you. They need to see you as their parent practicing that privately and publicly. Doctor Akoury having been in the weight loss discipline for over two decades, is vastly experienced and will be of great help to all parents struggling with their obese children. If this article is addressing your child’s situation or of that of a loved one, then you need to schedule for an appointment with doctor Akoury today so that you can be part of changing the statistics for the better live of your children and the next generation.

Influencing positive eating behaviors in our Children: How do you achieve this?

Doctor Akoury says that you will be surprised to note that very little common things you often ignore are the very things that will make a difference. Take a look at the following ways of influencing positive eating behaviors in our children:

Enjoy all foods in moderation.
Don’t binge on ’occasional’ or ‘extra’ foods.
Prepare homemade meals and try to encourage your children to help you in the process. In other words involve your kids in the menu planning and shopping where possible.
Talk about healthy foods from the five food groups and what they do for your body. For instance, you could make this statement “this apple is so crunchy and delicious its flesh is helping to keep me stay regular and it’s filling me up with its nutritious sweetness.” Or “these carrot sticks contain a super nutrient called beta carotene that helps my eyes stay sharp and focused. Or “this delicious glass of milk contains calcium and it helps my bones and teeth stay strong.” You can imagine the impact that will have on your children.
Ensure your child’s diet is balanced and contains a variety of foods from all the five food groups.
Encourage your children to eat a nutritious breakfast every day using foods from the five food groups.
Encourage drinking of water instead of soft drink or other drinks containing added sugars. Toss in lemon or lime wedges to flavor water.
Avoid negative language around less healthy foods such as ‘bad’ or ‘fattening’. It’s not the type of food that’s bad, it’s the amount and how often the food is eaten that can be problematic. Instead, refer to these foods as “occasional” or “extra” foods and keep portion sizes small.
Place a limit on the number of “occasional” or ‘extra’ foods eaten each week. These foods shouldn’t be eaten daily. Make sure the whole family sticks to this rule and have other, more nutritious snacks available.
Fill your fridge and pantry with a variety of healthy foods that are easily accessible such as whole fruit, whole grain crackers with slices of reduced-fat cheese, reduced-fat yoghurt or pre-sliced veggie sticks with hummus or reduced fat cream cheese.
Discourage eating in front of the TV or computer as this is often done mindlessly without paying attention to hunger cues and can result in the consumption of unnecessary kilojoules (energy).
As often as possible, eat together at the dinner table and turn off the TV, even if the whole family isn’t present.
Be mindful and listen to hunger cues. Most children are great at eating to their hunger so let your child stop eating when they don’t want anymore. Kids will eat when they’re hungry regardless of the food on offer, so always have healthy options available.
Children start to form food likes and dislikes from an early age, so always offer variety. It may take many attempts for your child to like a new food, so don’t give up. Offer small amounts and try presenting it in a fun engaging way.
Avoid using food as a reward or bribe, or holding back on foods as punishment. Use activities or trips to the park as alternatives.

Influencing positive eating behaviors in our Children: Don’t forget about physical activity

Being physically active is an important part of a healthy lifestyle and must never he forgotten. The following are some of the elements you can choose to do for help:

Limit all screen time to two hours or less a day.
Make time for your kids to play outside or be active for at least an hour every day.
Be a role model and make physical activity a family event by going for a bush walk, playing family cricket, playing in the park or kicking a ball around.
Start increasing incidental exercise such as walking to school or the shops, taking the stairs (not the lift), sweeping the path or doing some gardening.

Influencing positive eating behaviors in our Children: Healthy Lifestyle begins with you

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